Training Groups Progression

The SMAC Stroke School is our introductory group and is appropriate for ages 4-7.  This group practices twice a week in 30-minute practices. The SMAC Stroke School is for beginners to competitive swimming.  Swimmers will learn basics: back floats, front floats, flutter kick, streamline, over water recovery, rotary breathing, freestyle, backstroke, jumping in, climbing out, and diving.  After graduating from Stroke School swimmers may join the Local SMAC Group.


Local SMAC is our rec style, developmental group most appropriate for ages 5 and up.  The group will learn something, work hard and something, and have fun each and every practice! Swimmers in the Local group can swim a length of the pool unassisted and will learn and develop proper technique in all four major strokes. This group has four one hour practices a week to choose from. Athletes compete in meets locally, learn what it means to be a part of a team, how to work with other swimmers in the lane, and take part in the lifestyle of a competitive swimmer.  Before moving up to Travel SMAC, Local group athletes will need to be to able to perform the following sets before being eligible to join the next training group, Travel SMAC:

(10 x 50 freestyle @ 1:00) (12 x 25 Stroke :40) (4 x 100 freestyle 2:00) (4 x 100 IM 2:20)


Travel SMAC is where our athletes take practice and competition to the next level.  Ages 8-18, swimmers are practicing 4 practices a week and maintaining a consistent practice schedule.  This group practices Monday-Thursday and athletes are expected to attend Local and regionals competitions throughout NC and neighboring states.  The goal of this group is to achieve A Times and work to qualify for state-level competitions. Swimmers will need to qualify for championships in at least one event in order to be eligible for the next group, as well as perform the below sets before moving up to Performance SMAC: Athletes in the Travel Group are expected to attend a minimum of 4 practices per week.

(10 x 50 freestyle @ :45) (12 x 25 Stroke @ :30) (10 x 100 freestyle @ 1:20) (10 x 100 IM  @ 1:40)


The Senior Group

Senior Group


The High Performance Group is our open to our highest achieving swimmers.  This group maintains goals of Championship caliber swimming and strives for success at the highest level.  Athletes in this group practice six to eight times a week and compete at every level of competition for which they qualify. The High-Performance group has practices Monday-Saturday, as well as morning practices and weights.  These swimmers are our culture creators, our role models, and our leaders. The group works the hardest, competes the most and does it all with a smile on their face because they understand they are part of something greater than themselves. Athletes on our High-Performance Group are our Championship Team, State Qualifiers, Sectional Qualifiers, Zone Qualifiers, National Qualifiers, and one day Olympic Trial Qualifiers.